Nostr notes by Chris Patrick

Where did you purchase?

2026-02-19T23:36:03Z

In reply to nevent1q…h9en
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Where did you purchase?

Beautiful city

2025-07-15T08:02:38Z

In reply to nevent1q…9r8p
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Beautiful city

Beautiful. How do you make this?

2025-06-17T09:58:04Z

In reply to nevent1q…6p5c
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Beautiful. How do you make this?

What is this app?

2025-06-17T09:54:11Z

In reply to nevent1q…h2r2
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What is this app?

It can be beneficial, lots of good studies. You can go out any ...

2025-05-25T23:37:22Z

In reply to nevent1q…cw4f
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It can be beneficial, lots of good studies.

You can go out any time of day and get red/infrared light.

An incandescent bulb is the cheapest option. There are some very reputable brands aswell.

Is it Cap Cut only better?

2025-05-25T07:47:01Z

In reply to nevent1q…ysx3
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Is it Cap Cut only better?

So very true. I went for 4 nights in 2021. Trip to the grand ...

2025-05-25T07:45:38Z

In reply to nevent1q…vxu9
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So very true.

I went for 4 nights in 2021. Trip to the grand canyon got cancelled.

Of the 8 days I've spent in America, all I've seen is the Las Vegas strip and 6 different airports. 😂

Humans are solar powered. And I have only touched the surface. ...

2025-05-25T04:34:22Z

Humans are solar powered.

And I have only touched the surface.

Each wavelength of sunlight has a job to do.

Infrared, red, blue, UVA, UVB... they all trigger different systems.

Sunlight is a biological signal that helps to regulate:

→ Mitochondrial energy production.
→ Gene expression & circadian rhythm.
→ Appetite, fat-burning, and blood sugar.
→ Brain function, sleep, and mental clarity.
→ Immunity, wound healing, and inflammation.
→ Hormones like serotonin, cortisol, and melatonin.

Next time sometimes tells you to avoid or block the sun, you can tell them that's not a good idea.

Sunlight is a nutrient, we are solar powered.
____

? = Circumstantial evidence but likely in my eyes.

There is an overlap between some wavelengths e.g. Red & Infrared and visible light has not been extensively studied.

Credit to great teachers:

maxgulhanemd (nprofile…4g2x)
Jack Schroeder https://x.com/jack_schroder_
George Ferman https://x.com/Helios_Movement
Malcolm Kendrick https://drmalcolmkendrick.org/
Sam Soete https://x.com/sam_soete
Sarah Kleiner https://www.sarahkleinerwellness.com/
Tristan (nprofile…v70p)
Zaid K. Dahhaj https://x.com/zaidkdahhaj

References:

1. PMID: 37856567
2. DOI: 10.1038/srep12029
3. PMID: 28748217
4. PMID: 28748217
5. PMID: 36671781
6. PMID: 39423445
7. PMID: 11583886
8. PMID: 27874264
9. PMID: 39457704
10. PMID: 25705824
11. PMID: 33803396
12. DOI: 10.14294/WATER.2019.5
13. PMID: 39400823
14. PMID: 31596658
15. PMID: 28748217
16. PMID: 36979014
17. PMID: 38674067
18. PMID: 33751853
19. PMID: 19397672
20. PMID: 32903062
21. PMID: 28602573
22. PMID: 34696155
23. PMID: 36051910
24. PMID: 31013492
25. PMID: 31998056
26. PMID: 28063778
27. PMID: 11952999
28. PMID: 23863813
29. PMID: 19797169
30. PMID: 10404776
31. PMID: 31590598
32. PMID: 16459315
33. PMID: 29546369
34. PMID: 14761863
35. PMID: 24949966
36. PMID: 28027430
37. PMID: 18435612
38. PMID: 11375889
39. PMID: 39682165
40. PMID: 34433056
41. PMID: 18715874
42. PMID: 23863634
43. PMID: 31530260
44. DOI: 10.1101/2024.03.05.583543
45. PMID: 15585788
46. PMID: 31328813
47. PMID: 21527855
48. PMID: 8642450
49. PMID: 32624628
50. PMID: 31708890

👋 me, my wife and son have been housesitting for 6 months here ...

2025-05-24T09:21:49Z

In reply to nevent1q…adkt
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👋 me, my wife and son have been housesitting for 6 months here in Australia.

We are booked up for the next 6 months.

Hello 👋 I guide busy 35-60 year olds, ready for real lasting ...

2025-05-21T01:30:30Z

In reply to nevent1q…szdf
_________________________

Hello 👋

I guide busy 35-60 year olds, ready for real lasting change, to effortless metabolic health in 12 weeks through the health fundamentals.

Cheers.

If you're in a warmer climate you're getting more ...

2025-05-16T10:06:00Z

In reply to nevent1q…dh2r
_________________________

If you're in a warmer climate you're getting more infrared, which provides most of the heat aswell.

Closer to body temperature means reducing the energy cost of keeping the body war. So more cellular energy for repair, cognition, and performance.

Also your your mitochondrial haplotype (maternal lineage of your mitochondria) may influence this too. Maybe your haplotype evolved in warmer climates and your mitochondria run more efficiently in heat and light.

We’ve all heard of ultra-processed foods. What about ...

2025-05-15T04:33:55Z

We’ve all heard of ultra-processed foods.

What about ultra-processed light?

Ultra-processed food drives obesity and chronic disease but ultra-processed light does the same.

→ Unprocessed light (sunlight) sets your circadian rhythm, supports mitochondrial health, improves mood, regulates hormones, and so much more.

→ Processed light (fire, candle, incandescent) is more aligned with human biology. Just like some processed foods it can be good for you.

→ Ultra-processed light (LEDs, screens, blue-rich bulbs at night) disrupts melatonin, sleep, metabolism, and hunger cues.

If you’ve cleaned up your food.

Now it’s time to clean up your light.

→ Get outside within 30 minutes of waking.
→ Work near an open window & take light breaks.
→ Avoid bright overhead LEDs after sunset.
→ Use circadian friendly low level lighting.
→ Wear blue blockers at night.

Natural light is a nutrient.

Ultra-processed light is a junk input.

If you want optimal health, eat real food and live under real light.

As an Irish man I will check this out. Ireland is quite far on ...

2025-05-10T22:24:45Z

In reply to nevent1q…svue
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As an Irish man I will check this out.

Ireland is quite far on the the fiat end game.

If I knew I could exclusively get clients from here not through ...

2025-05-10T06:51:00Z

In reply to nevent1q…ymla
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If I knew I could exclusively get clients from here not through Linkedin, I would exclusively post on here. I will however post my content first on here.

The change will likely be gradually then suddenly.

This note resonated with me a lot. As a creator of content mainly ...

2025-05-10T01:40:46Z

In reply to nevent1q…u8qs
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This note resonated with me a lot.

As a creator of content mainly on LinkedIn sadly the first three lines dictates how peoples scroll will be stopped.

A few examples I see which get millions of views.

You've been told X, but the real threat is Y
90% of people ignore X & it’s silently causing Y
You've been lied to about X, Most people think they're Y

I'm probably guilty of this myself and in future I will speak on here like I would normally not for an algorithm.

Can only imagine the unintended consequences that will result ...

2025-05-08T23:27:19Z

In reply to nevent1q…yr44
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Can only imagine the unintended consequences that will result from the insanity.

Zero → That’s the number of times either major party in ...

2025-04-30T09:53:53Z

Zero → That’s the number of times either major party in Australia has mentioned "preventive health" in their manifestos.

Not once.

Just the usual promises:

→ More GPs.
→ More funding.
→ More healthcare services.

But no focus on why healthcare is overwhelmed in the first place.

The real reason is very obvious to me at least.

Preventable chronic disease.

The system isn’t collapsing because of bad luck.

It’s collapsing because we’ve normalised treating symptoms instead of fixing root causes.

Governments are only interested in short term sticking plasters to win votes.

Not long term solutions to build real health.

That’s why you can’t wait for them.

You have to take control of your health yourself.

I provide the information politicians won’t talk about because I’m not chasing votes. (I can't actually vote either as not a permanent resident.)

Prevention isn’t coming from the top down.

It has to come from the ground up.

That’s why I guide people to fix it themselves.

Awesome

2025-04-29T03:16:01Z

In reply to nevent1q…x6wx
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Awesome

I have an app called native EMF for android, see photo below. I ...

2025-03-18T09:11:47Z

In reply to nevent1q…d4jr
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I have an app called native EMF for android, see photo below.

I still wear blue blockers on top as I don't think it blocks 100% of the blue light.

Enjoyed that one Max 🤝

2025-03-03T22:31:33Z

In reply to nevent1q…3k9e
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Enjoyed that one Max 🤝

Do you have the link?

2025-02-27T10:01:23Z

In reply to nevent1q…6q2m
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Do you have the link?

Politics in a note. Red didn't fix it, vote blue. 4 years ...

2025-02-27T09:51:21Z

Politics in a note.

Red didn't fix it, vote blue.

4 years later...

Blue didn't fix it, vote red.

4 years later...

Nothing will change as long as the money printer is around.

Bitcoin Fixes This.

I agree & eat a lot of meat but also a good bit of fruit and ...

2025-02-26T20:18:53Z

In reply to nevent1q…klht
_________________________

I agree & eat a lot of meat but also a good bit of fruit and some other carbs.

I wrote about it recently here

https://primal.net/e/naddr1qqe5xctjvfej6ctjv4hz6apdw35x2ttswfhkymr9d5khjmm4wgkk2mnkd9ex7mndv4h8gttfwvkk2wfcxaehsq3q24uatsq6pv74trzwvt34y4sx2z0uflhse7tkrv0pl69e8kcsfhksxpqqqp65wef05cx

New newsletter out! Artificial light at night is sabotaging your ...

2025-02-26T03:59:49Z

New newsletter out!

Artificial light at night is sabotaging your health.
(And how you can fix it)

Most people don’t think twice about their evening light exposure.

But it’s disrupting sleep, wrecking metabolism, and increasing disease risk without them realising it.

Today’s newsletter covers:
→ The difference between light sources in the evening.
→ How artificial light tricks your brain into thinking it’s still daytime.
→ Why blue light at night fuels cravings, fat gain, and sluggish metabolism.
→ Simple fixes to control evening light exposure without giving up screens.

5 minutes of your time required. Enjoy.

quoting
naddr1qv…wdfg

For most of human history, when the sun went down, our bodies knew it was time to rest.

Today?

We flood our environment with artificial light.

Think bright LED lights, screens, street lights, and car headlights late into the night.

Satellite detectable light increased globally by nearly 50%, from 1992 to 2017.

Its even worse indoors with phones, TVs and down lights.

The result?

→ Chronic fatigue

→ Poor sleep quality

→ Late-night cravings

→ Sluggish metabolism

→ A potential higher risk of metabolic syndrome, type 2 diabetes, depression, obesity, cancer and Alzheimer's.

The earth at night, Source: https://www.ranken-energy.com/index.php/2017/11/30/the-earth-at-night/

Why is ALAN detrimental to human health?

Your body runs on light signals.

Natural sunlight during the day tells your body to produce hormones, be alert and burn energy.

Darkness signals rest and recovery.

Artificial light tricks your brain into thinking it’s still daytime.

It does this because it contains a high proportion of isolated blue light wavelengths.

This throws off your body’s natural rhythm, leading to:

→ Melatonin suppression

Blue light (and green light to a lesser extent) blocks the production of melatonin, our 'sleep hormone'.

Melatonin is so much more than a sleep hormone.

It is one of the body's most powerful antioxidants, offering anti-inflammatory and anti-cancer properties, supporting immune function, regulating cholesterol, and playing a vital role in the thyroid, pancreas, ovaries, testes, and adrenal glands.

→ Increased cortisol at night

High cortisol (stress hormone) at night leads to poor blood sugar control, fat gain, and cravings.

→ Insulin resistance

Artificial light exposure at night reduces insulin sensitivity, increasing fasting blood sugar and making it harder to lose fat.

→ Disrupted circadian rhythm

Your metabolic processes become out of sync, leading to low energy, brain fog, and sluggish metabolism.

I must mention that blue light exposure from the sun during daylight hours is good for you.

The difference between blue light & firelight

Before artificial lighting, our ancestors only had firelight and candlelight, and more recently, light from incandescent bulbs after sunset.

These warm, red/orange light sources allowed melatonin to rise more naturally, signalling rest and repair.

Limited blue light → Increased Melatonin production → Deep sleep, metabolic repair and a lower risk of chronic disease.

Unlike modern LEDs, these light sources also emitted infrared light, which supports cellular repair, circulation, and counters some of blue light’s harmful effects.

Modern artificial lighting?

LEDs & Screens → high blue light exposure → Melatonin suppression → Poor sleep, metabolism and increased risk of chronic disease.

Reduced melatonin production means delayed sleep onset, less REM sleep, impaired immune function, disrupted hormone regulation, and taking longer to wake up properly.

Source: http://spie.org/newsroom/5070-candlelight-style-organic-leds-a-safe-lighting-source-after-dusk#B1

How to fix your light exposure after sunset

The good news?

You can control your light environment easily after sunset.

I'm not going to tell you sit in darkness or don't watch TV ever again.

Do this instead:

1. Dim the Lights

Bright overhead LEDs confuse your body clock, while warm, low-intensity lights support melatonin.

Use warm, red/amber, low-intensity bulbs, which are rated 3000k (Kelvin) or lower. (See image below), instead of bright LEDs.

Incandescent bulbs are useful and they will bring infrared back into the picture, if you can source them.

My personal favourite are these blue light free bulbs lower than 3000k here.

Candles are another option but more hassle and less safe.

Aim for below 3000K Source:https://mr-led.co.uk/blogs/resources/an-illustrated-guide-to-led-colour-temperatures

2. Position lighting closer to the floor

Overhead lighting mimics the sun and signals wakefulness.

Instead, position lamps lower, on tables or the floor to mimic firelight and signal relaxation.

3. Wear blue light blocking glasses

If you use screens at night, blue light-blocking glasses are simply non-negotiable.

They block blue light reaching your brain which prevents melatonin suppression and helps to protect your sleep & recovery.

Look for lenses that block 100% of blue and green light for maximum effect. Beware of cheap ‘blue light blocking’ glasses with clear lenses, these don’t block blue light.

Red lens 100% blue light blocking glasses

4. Use a red filter on your screen

Use apps like f.lux, One Tap Zap, or red filters on your phone/tablet/computer to minimise blue light exposure.

Also reduce the brightness after sunset.

5. Limit screen use

I know I know, not always possible. Just make sure you are wearing blue light blocking glasses and have your light filter on.

For what it’s worth, TV is much less detrimental than late-night phone use, which keeps your brain wired when it should be winding down.

Reading is a good swap before bed.

The easiest way to improve sleep, metabolism, and long-term health?

Start by controlling your evening light exposure, and your body will naturally work better.

-Chris

Want a structured plan that fits your schedule? I have 5 free consultation calls available for those serious about achieving effortless health, without the guesswork.

Fill out the form https://forms.gle/g425CDfoUvijgo2U8 before the end of February, and let’s create a plan that works for you.

Follow me → <span data-type="mention" data-id="5579d5c01a0b3d558c4e62e3525606509fc4fef0cf9761b1e1fe8b93db104ded" data-label="nostr:undefined">@nostr:undefined</span>

DMs → always open for those who need help

https://highlighter.com/a/naddr1qvzqqqr4gupzq4te6hqp5zea2kxyuchr2ftqv5ylcnl0pnuhvxc7rl5tj0d3qn0dqy2hwumn8ghj7un9d3shjtnyv9kh2uewd9hj7qp6g9e8g6txd93kjctv94kxjemgwskkzapdde5kw6r5945hxttnv93x7arpva5kueed09hh2u3ddpjkzmr5dqkkyvtt0yunwdcprg6

Most see a simple light bulb. I see one of the greatest threats ...

2025-02-25T01:58:19Z

Most see a simple light bulb.

I see one of the greatest threats to human health.

This threat:

→ Disrupts sleep
→ Increases cravings
→ Slows fat metabolism
→ Suppresses melatonin
→ Leads to metabolic dysfunction

And nobody knows about it.

Wrong light at the wrong time sends the wrong signals to your body.

Fixing it is straightforward.

Breaking it all down tomorrow's read.
___

Follow me → Chris Patrick (npub124u…0zsu)

DMs → always open for those who need help

To be honest I'm only touching the surface. The book ...

2025-02-22T07:01:54Z

In reply to nevent1q…u6uy
_________________________

To be honest I'm only touching the surface.

The book unfortunately won't tell you more about the connection between carbs & sunlight. Its more about seasonality but still worth a read.

I've been there. I'm guessing when you say you want to ...

2025-02-21T00:17:14Z

In reply to nevent1q…yya4
_________________________

I've been there. I'm guessing when you say you want to gain weight you want it to gain muscle?

I get shit for saying both carbs and fats are good for you, but ...

2025-02-21T00:05:05Z

In reply to nevent1q…xxyc
_________________________

I get shit for saying both carbs and fats are good for you, but there is some nuance.

New read out! 'Carbs aren’t the problem, your environment ...

2025-02-20T23:40:30Z

New read out!

'Carbs aren’t the problem, your environment is.'

Today’s read covers:

→ Why traditional cultures thrived eating carbs.

→ Eating for winter year round is the real problem.
→ How to realign carb intake with your environment.

→ Why sunlight exposure increases carbohydrate tolerance.

4 minutes of your time required. Enjoy.

quoting
naddr1qv…q734

Like fats, carbohydrates and have been unfairly demonised.

Carbs aren’t inherently bad.

Their impact depends on seasonality, local availability, sunlight exposure, and movement.

Traditional cultures ate carbs, in alignment with their environment, and thrived.

Today, we eat them indiscriminately, and it’s wrecking metabolic health.

Carbs in traditional diet: Context matters

Different cultures have consumed varying amounts of carbohydrates for centuries, but what mattered wasn’t just how much they ate, it was when and how.

→ Pacific Islanders consumed fruit and tubers year round, but they lived in high UV environments, stayed highly active, and had robust metabolic flexibility.

→ Northern Europeans consumed grains and dairy, but only seasonally and locally,** adapting to long winters with lower carbohydrate intake.

→ Inuit tribes had little to no carbs. Their environment, long, dark winters with minimal plant foods, dictated a high-fat, animal-based diet for survival.

Regardless of macronutrient ratios, these cultures remained free from metabolic disease.

Why?

→ They ate whole, unprocessed food: Nothing refined, industrialised, or out of sync with their seasons.

→ Their lifestyle supported their diet: They moved constantly and had high sun exposure.

→ There was no year-round abundance: Food availability changed with the seasons, and so did their metabolism.

<img src="https://blossom.primal.net/1b3f80f4a44d170a393f965603cd3abbbfa31be9ee7d6798c254c957656b005b.png">

Traditional Pacific Islander diet full of fruit and tubers.

The problem? We’re eating for winter year round

Fast forward to the modern world.

In his book, 'Don’t Eat for Winter', Cian Foley tells us "We eat like it’s winter all year long, high-carb, high-fat, ultra-processed, and completely disconnected from nature’s cues."

This has lead us to a metabolic mismatch:

→ We eat high-carb diets but stay indoors under artificial light, disrupting our ability to process them efficiently.

→ We consume food that isn’t seasonal or local, removing natural metabolic cycles.

→ We pair carbs with inactivity, leading to insulin resistance, fat gain, and metabolic dysfunction.

Carbs aren’t the problem.

Eating them disconnected from seasonality, local availability, sunlight exposure, and movement is.

<img src="https://blossom.primal.net/e43aa99bfa6e7fc9d936ab7c3df4da501a69b79f68dc783ca268a9451a8f18f9.png">

Homer Simpson eating highly processed carbs sitting under artificial light

Why does sunlight increases carbohydrate tolerance?

Sunlight improves insulin sensitivity, glucose metabolism, and mitochondrial efficiency, helping your body process carbs more effectively.

→ Activates the POMC-leptin-melanocortin pathway, that flip the switch in your body to burn fat more efficiently and respond better to insulin.

→ Releases Nitric oxide, which increases glucose uptake in muscles & reduces fat storage.

→ High UV exposure upregulates genes for glucose metabolism, making carbs easier to process in summer.

→ Mitochondrial efficiency improves with sunlight, allowing for better glucose usage and lower oxidative stress.

In short, if you get plenty of sunlight, your body can tolerate more carbohydrates (whole).

If you’re in a low-light environment e.g., winter, northern latitudes, or indoors all day, your tolerance decreases, and a lower-carb, higher-fat diet may be more suitable.

<img src="https://blossom.primal.net/f022959afa11132a80c80d0483415c32226d82ab1c21a06079eee22b6dc06c55.png">

How to eat carbs in sync with your environment

→ Align carb intake with your sunlight exposure: If you’re in a high-UV environment, your body is primed to handle more carbohydrates. In darker seasons, focus more on protein and fat.

→ Eat seasonally and locally: Summer fruits in the summer, root vegetables in colder months. Let nature dictate your intake.

→ Pair carbs with movement: Don’t consume high-carb meals if you’re sedentary. Use movement to enhance glucose uptake and metabolic flexibility but not as a punishment.

It should be said, if you have metabolic syndrome issues cutting carbs can be useful tool until it has been fixed.

You will thrive when you're connected to nature, not fighting against it.

Carbs are not the enemy, modern environments are.

It’s not about eliminating carbs but eating them correctly, in sync with light, seasonality, and movement.

-Chris

DMs → always open for those who need help.

If you want to regain metabolic flexibility and stop storing excessive fat, I have a 10 week programme just for you. Let’s talk.

Book a free call here → https://calendly.com/hello-chrispatrick

Grab Cian Foleys book 'Don't Eat For Winter' → https://www.donteatforwinter.com/

https://highlighter.com/a/naddr1qvzqqqr4gupzq4te6hqp5zea2kxyuchr2ftqv5ylcnl0pnuhvxc7rl5tj0d3qn0dqythwumn8ghj7un9d3shjtnswf5k6ctv9ehx2ap0qqe5xctjvfej6ctjv4hz6apdw35x2ttswfhkymr9d5khjmm4wgkk2mnkd9ex7mndv4h8gttfwvkk2wfcxaehs49zs0y

Imagine there were no planes or ships. What would you eat? You ...

2025-02-18T06:20:53Z

Imagine there were no planes or ships.

What would you eat?

You would eat what's around you.

I often think about this in relation to Carbohydrates.

Carbs are not the problem, its your environment.

Traditional cultures ate carbs seasonally and locally, in sync with their movement and sunlight exposure.

They still thrived, living free from chronic disease.

Today?

→ We eat for winter, year-round. A high-carb, high-fat, ultra-processed diet.
→ We sit indoors all day, disconnected from natural metabolic signals.
→ We pair carbs with inactivity, leading to insulin resistance and fat gain.

When carbs are eaten seasonally, in sync with daylight and movement, they work with your body, not against it.

I’ll break it all down in my read dropping tomorrow.
___________

Catch new reads every Wednesday

Follow me → Chris Patrick (nprofile…3tvx)

DMs → always open for those who need help

I like the name

2025-02-18T01:05:36Z

In reply to nevent1q…k3sg
_________________________

I like the name

Lovely. My @npub1a00…9q3h is arriving on Thursday 😄

2025-02-17T23:25:35Z

In reply to nevent1q…nkhu
_________________________

Lovely.

My daylightco (npub1a00…9q3h) is arriving on Thursday 😄

Cool video. Forgive me did you say its called russian banya?

2025-02-17T23:22:31Z

In reply to nevent1q…3uzd
_________________________

Cool video.

Forgive me did you say its called russian banya?

They're making all eggs free range & pasture raised... ...

2025-02-17T10:33:59Z

In reply to nevent1q…uvvz
_________________________

They're making all eggs free range & pasture raised...

They're making all screens eink...

They're making all shoes grounded...

*You may have covered these already

Starbucks is very burnt coffee 😅

2025-02-16T10:10:54Z

In reply to nevent1q…3hxk
_________________________

Starbucks is very burnt coffee 😅

What is causing Metabolic Syndrome & Obesity? Mitochondrial ...

2025-02-16T02:22:02Z

What is causing Metabolic Syndrome & Obesity?

Mitochondrial Dysfunction → Leptin Resistance → Fat Storage

This leads to two pathways:

1. Low Personal Fat Threshold → Cannot store more fat → Insulin Resistance → Metabolic Syndrome

2. High Personal Fat Threshold → Can store more fat → Insulin Sensitive → Obesity (Then eventually Metabolic Syndrome)

🤣🤣 need to dig bigger hole next time

2025-02-15T04:03:50Z

In reply to nevent1q…tj40
_________________________

🤣🤣 need to dig bigger hole next time

4 eggs is still good. If it fills you up until lunch you ...

2025-02-13T03:40:21Z

In reply to nevent1q…dfds
_________________________

4 eggs is still good. If it fills you up until lunch you don't need to worry.

This is the content I'm here for 👍

2025-02-13T00:34:38Z

In reply to nevent1q…qcr3
_________________________

This is the content I'm here for 👍

Cheers. For blue blockers I use blockbluelight.com, other good ...

2025-02-13T00:22:50Z

In reply to nevent1q…sh9t
_________________________

Cheers.

For blue blockers I use blockbluelight.com, other good ones are VivaRays, Chroma, Midwest, BonCharge etc..

Bedtime routine starts in the morning
→ Get light first thing and regular outdoor breaks during the day.
→ Go to bed and wake up within a half hour window everyday.
→ Bedroom environment: Cool, no electronics & dark.
→ No caffeine after 11.
→ No eating or high intensity exercise 3 hours before bed.
→ Blue light blockers on after sunset if watching TV or on screens.
→ Dim lighting after sunset preferably blue light free or an incandescent bulb below head height.

New read out! Fixing your metabolism has nothing to do with ...

2025-02-12T23:46:02Z

New read out!

Fixing your metabolism has nothing to do with counting calories.

Today’s newsletter covers:

→ Why your metabolism follows a 24-hour rhythm (and how to reset it).

→ The biggest mistakes wrecking your fat-burning potential.

→ 5 simple shifts to fix your metabolism naturally, without counting calories or extreme diets.

4 minutes of your time required. Enjoy.

quoting
naddr1qv…kt93

Most people think their metabolism is "broken" because they can't lose weight, feel sluggish, or gain fat easily.

The truth? Your metabolism isn’t broken, it’s just out of sync.

Your body doesn’t just burn calories randomly.

It follows a natural 24-hour rhythm, dictated by light exposure, movement, meal timing, and sleep.

When these cues are off, your metabolism becomes dysfunctional.

The good news?

You don’t need to diet harder or exercise more.

You need to realign your metabolism with your body’s natural rhythm.

Why your metabolism feels “broken”

Your body is designed to run on timing signals, when to eat, when to move, when to rest. Modern life disrupts these natural rhythms, leading to:

→ Low energy & afternoon crashes: Skipping morning sunlight and staying indoors all day.

→ Stubborn belly fat & slow fat loss: Eating at the wrong times, late-night snacking, and chronic stress.

→ Constant cravings & hunger: Poor meal timing and eating foods that spike blood sugar too often.

→ Poor sleep & recovery: Late night screen use, artificial light, and erratic bedtimes.

The problem isn’t your metabolism, it’s your environment and habits.

How to reset your metabolism naturally

You don’t need extreme diets, calorie counting, or hours in the gym.

Instead, align your metabolism with your body’s natural timing signals by focusing on these fundamentals:

1. Get natural light first thing in the morning

Light in the first 30 minutes after waking sets your circadian rhythm (body clock), kickstarts hormone production, and improves insulin sensitivity.

This simple habit helps to regulate hunger, energy, and fat-burning.

Action step: Step outside for at least 5–10 minutes within 30 minutes of waking, no sunglasses, no contacts, only natural light exposure and take regular outdoor breaks during the day.

2. Stop eating late at night

Eating late, especially high-carb/high-fat meals, signals your body to store fat instead of burning it.

Late-night eating also disrupts sleep, which further impairs fat loss.

Action step: Keep meals within a 10-12 hour eating window, preferably between sunrise and sunset. No snacking. Finish your last meal at least 3 hours before bed.

3. Move throughout the day (Not just at the gym)

Your metabolism isn’t just about burning calories, it’s about how efficiently your body uses energy.

Sitting for long hours disrupts metabolic function, even if you work out later.

Action step: Take a 5-minute movement break every 1–2 hours. Stand, stretch, or better still go for a quick walk outside.

4. Prioritise deep, uninterrupted sleep

Your body burns fat and repairs muscle while you sleep.

Poor sleep increases hunger hormones (Ghrelin), prevents Leptin from working properly, and makes you crave junk food the next day.

Action step: Dim lights after sunset, wear blue light blocking glasses, avoid screens 30-60 minutes before bed, and aim for 7.5-9 hours of quality sleep.

5. Eat nutrient-dense foods

What you eat matters, but when you eat it matters just as much.

Front-loading protein and nutrients earlier in the day supports fat-burning and stabilises energy.

Action step: Eat a high-protein, nutrient-dense breakfast and avoid refined carbs & sugar, especially in the morning, to prevent cravings later.

Your metabolism isn’t broken, it’s just out of sync.

Instead of obsessing over calories, focus on realigning your body with its natural rhythms:

→ Morning sunlight to set your metabolism for the day.

→ Aligned meal timing by eating during daylight & avoiding late-night eating.

→ Frequent movement to prevents metabolic slowdown from sitting.

→ Quality sleep which regulates fat-burning and hunger hormones.

→ Nutrient-dense eating giving your body what it needs.

Fix your metabolism without dieting harder, just live in sync with how your body is designed to function.

-Chris

If you want a simple methodical approach to fixing your metabolism, Let’s talk.

Book a free call here: https://calendly.com/hello-chrispatrick

Follow me on Nostr: https://primal.net/chrispatrick or

Chris Patrick (npub124u…0zsu)

https://highlighter.com/a/naddr1qvzqqqr4gupzq4te6hqp5zea2kxyuchr2ftqv5ylcnl0pnuhvxc7rl5tj0d3qn0dqy2hwumn8ghj7un9d3shjtnyv9kh2uewd9hj7qzxge5hs6twvukhjmm4wgkk6et5v93x7mrfwdkj66rpwvkkumm5dp5kueedw3hj6er094mkjarg943k7atww35kueedvdskcmmjd9jhxtt8wp582utxt3dvsy

BBQd Porterhouse & Bok Choy, some Beetroot & Olives. I ...

2025-02-11T09:16:49Z

BBQd Porterhouse & Bok Choy, some Beetroot & Olives.

I only post food photos now.

#Foodstr

Best part about a dad... Digging holes at the beach. ...

2025-02-10T23:16:32Z

Best part about a dad...

Digging holes at the beach.

Haven't bought one baby food yet. My son chomping down on a ...

2025-02-10T07:50:30Z

In reply to nevent1q…nr3n
_________________________

Haven't bought one baby food yet.

My son chomping down on a Lamb chop.

Many people nail their nutrition, exercise, and movement, only to ...

2025-02-07T22:15:09Z

Many people nail their nutrition, exercise, and movement, only to be sabotaged by an invisible culprit: their light environment.

👇

quoting nevent1q…ldey
Solely shifting the timing of when you eat and exercise may resolve hormonal production issues and therefore improve fertility.

For example, many women go to the gym at 6am and hit a hard workout before work. The timing of this causes progesterone steal syndrome because they expose themselves to blue light before sunrise. Blue light will cause progesterone to get shuttled into cortisol. Then they miss UVA rise, which is the light signal responsible for sex hormone production.

Another example would be eating too late at night or having a snack before bed. The timing of this may interfere with your leptin sensing. Eating late into the evening will shoot your insulin up, and it will prevent your body from getting a proper leptin reading. Your body will default to guessing your leptin amount and assume you don’t have enough fat stores. Thus affecting your satiety and fullness. Maybe causing you to overeat or store more fat.

Try:
-Slow mornings, see sunrise & UVA rise, no artificial light before these light signals.
-Walk and move throughout the day. Do a structured workout later in the day if you want.
-Eat 3 nutrient dense meals, no snacking, finish eating around sunset.
-Block artificial light at night

On Nostr you only get one chance https://m.primal.net/OUZg.jpg

2025-02-07T10:39:07Z

On Nostr you only get one chance

Most breakfasts set you up for failure. → Mid-morning cravings. ...

2025-02-07T08:11:58Z

Most breakfasts set you up for failure.

→ Mid-morning cravings.
→ Afternoon energy crashes.
→ Blood sugar rollercoasters.

The fix?

Start your day with 50g of protein in 15 minutes or less.

→ Zero hunger
→ More energy
→ Stable blood sugar
→ Effortless fat loss

These 5 easy, high-protein breakfasts will change how you eat forever.

No calorie counting, no fuss.

Giving your body what it really wants.

Yes absolutely 🤝

2025-02-06T20:24:56Z

In reply to nevent1q…tzsn
_________________________

Yes absolutely 🤝

Ultra processed food

2025-02-06T20:24:07Z

In reply to nevent1q…j8nt
_________________________

Ultra processed food

I did have 100 followers so you're pretty similar to that. ...

2025-02-06T07:32:04Z

In reply to nevent1q…cf4n
_________________________

I did have 100 followers so you're pretty similar to that.

What did you want to giveaway?

Cheers. Will give Zapadd a go too, just need to set up Alby.

2025-02-06T07:29:57Z

In reply to nevent1q…dtvk
_________________________

Cheers.

Will give Zapadd a go too, just need to set up Alby.

Good answer. I try not to talk much about nutrition other than ...

2025-02-06T01:10:32Z

In reply to nevent1q…5s54
_________________________

Good answer.

I try not to talk much about nutrition other than attacking UPF and even that can elicit very negative responses 😅

Yes I think it was in the top trending notes aswell which helps ...

2025-02-06T00:58:04Z

In reply to nevent1q…408e
_________________________

Yes I think it was in the top trending notes aswell which helps with exposure too.

Thank you for the feedback

2025-02-06T00:56:55Z

In reply to nevent1q…5k0e
_________________________

Thank you for the feedback

Some would say you're 'Living the dream' On laptop ...

2025-02-06T00:40:40Z

In reply to nevent1q…ys2v
_________________________

Some would say you're 'Living the dream'

On laptop will zap later. 👍

I spent 40,000 sats on a zap-vertising experiment… Inspired by ...

2025-02-06T00:38:53Z

I spent 40,000 sats on a zap-vertising experiment…

Inspired by mikerama (nprofile…xmms) , I read everything he posted on Zapvertising.

And I think I also proved that advertising on Nostr actually works.

This was my first time ever advertising for my coaching business, so I've zero experience in this.

Here’s:
1️⃣ What I did
2️⃣ The results
3️⃣ What I learned

1️⃣ What I did:

I ran a zap-based ad campaign for my health coaching services:

→ 40,000 sats ($40) spent on zaps.
→ Rewarded 2,000 sats for the first 15 reposts & 500 sats for the next 20.
→ Promoted a post detailing my coaching services in an honest way.

My goal? Increase reach and attract potential clients. Everything else was a bonus.

2️⃣ The results:

→ 47 reposts
→ 40 new followers (40% increase) I didn't ask people to follow me.
→ 38 replies (Overwhelmingly positive)
→ 36 likes
→ Reach of reposts: 20,000 followers of those who reposted
→ 2 potential clients

3️⃣ Learnings

→ Zapvertising works. This wasn’t just vanity metrics, engagement was high, and I got real potential clients.

→ Reposts = massive reach. A network effect kicks in fast when people share.

→ SPN (Sats per Nostridge) = 2 Sats per Nostridge

→ A 40% increase in followers from a single campaign, without even asking for follows. I intentionally didn’t make following a requirement because I want people who genuinely connect with my content.

→ People are open to this. No negative pushback just solid positive engagement.

→ ROI looks promising. Two potential clients off a $40 spend.

→ Tracking notifications was difficult. I missed a couple of quoted reposts, so I’ll need a better system next time.

Final Thoughts:

Zapvertising has potential, it’s peer-to-peer, trust-based, and cuts out the middleman.

Future experiments:
→ A time-based repost window (e.g., 48 hours) could expand reach.
→ A random draw (posted live) could add engagement & fairness rather than 1st past the post.

This just the beginning, I’ll be running more of these in the next couple of months.

What do you think? Let me know your thoughts! 👇

Did this in the past, lesson learnt. If you tell the truth, you ...

2025-02-05T23:26:33Z

In reply to nevent1q…neqd
_________________________

Did this in the past, lesson learnt.

If you tell the truth, you don't have to remember anything.

3 Bitcoin if it appreciates at 29% per year. You could probably ...

2025-02-05T19:38:29Z

In reply to nevent1q…u47s
_________________________

3 Bitcoin if it appreciates at 29% per year.

You could probably do some side hustle to cover food and bills.

Beautiful, would be intrigued to those yolks 🍳

2025-02-05T19:32:41Z

In reply to nevent1q…fsex
_________________________

Beautiful, would be intrigued to those yolks 🍳

Awesome 🤝

2025-02-05T19:24:53Z

In reply to nevent1q…mtta
_________________________

Awesome 🤝

BBQ Porterhouse Steak, Sweet Potato & Broccoli. #Foodstr ...

2025-02-05T08:53:24Z

BBQ Porterhouse Steak, Sweet Potato & Broccoli.

#Foodstr

Ever felt like no matter how hard you try, you’re always ...

2025-02-05T06:47:24Z

Ever felt like no matter how hard you try, you’re always hungry, battling cravings, or stuck in a weight-loss plateau?

The culprit isn't willpower, it’s Leptin.

What is Leptin?

Leptin is a hormone produced by your fat cells that tells your brain:
→ You have enough energy, stop eating.
→ Burn stored fat for fuel.
→ Regulate metabolism and hunger correctly.

When Leptin works properly, weight loss is effortless.

But here’s the problem: If you are overweight you are most likely Leptin resistant.

This is where the brain stops listening to Leptin’s signals, making you feel constantly hungry and driving fat storage.

What Causes Leptin Resistance?

→ Circadian mismatch: Irregular sleep, artificial light at night, lack of morning sunlight, snacking & eating 2hrs before bed.
→ Inflammation: Processed foods, seed oils, leaky gut and chronic stress.
→ Hyperinsulinemia & Overeating: Constant high insulin levels from snacking, late meals, and processed food.

How do you become Leptin sensitive again?

1. Sunlight upon waking and plenty of light through the day.
2. Prioritise protein & healthy fats for breakfast. Eat plenty of Seafood.
3. Lower stress by walking, nature, box breathing, mindfulness etc.
4. Ditch the Industrial seed oils, sugar, and refined carbs.
5. Avoid eating 3hrs before bed. No snacking.
6. Block blue light at night and dim down those lights.
7. Get 8-9 hours sleep, and keep a consistent bedtime.

The payoff...

→ Effortless fat loss: No need for extreme diets or calorie counting.
→ Cravings disappear: Hunger is regulated, making food choices easy.
→ Higher energy: Your metabolism works with you, not against you.

Your body isn’t broken, it’s just out of sync with its natural rhythm.

Master Leptin. Master Your Metabolism.

Fix your light, sleep, and food environment, and weight loss becomes

What did you reply? 😅 🍿

2025-02-05T00:46:33Z

In reply to nevent1q…0ksc
_________________________

What did you reply? 😅 🍿

https://m.primal.net/OQko.jpg

2025-02-05T00:32:24Z

In reply to nevent1q…wn4l
_________________________

Always good to test yourself to know who is in charge.

2025-02-05T00:30:40Z

In reply to nevent1q…0fsm
_________________________

Always good to test yourself to know who is in charge.

All payments sent

2025-02-04T21:02:47Z

In reply to nevent1q…j4y3
_________________________

All payments sent

Thank you my friend.

2025-02-04T21:01:27Z

In reply to nevent1q…t47c
_________________________

Thank you my friend.

40,000 sats to be given away here. Help a brother out. ...

2025-02-04T11:14:17Z

40,000 sats to be given away here.

Help a brother out.

quoting
note1fj2…9453
⚡ Giveaway 2,000 sats for the next 15 reposts, 500 for the next 20!

Offering my health coaching services via Nostr

I’ve helped men and women of all ages, from a 37-year-old father of 2 to my 83-year-old aunt, to sustainably and permanently:

✅ Lose Weight
✅ Reverse Pre and Type 2 Diabetes
✅ Reverse Fatty Liver
✅ Reduce Blood Pressure
✅ Optimise Sleep
✅ Build Muscle and Get Fitter
✅ Live With Energy

Without:
❌ Weight Loss Injections or Medications
❌ Expensive Supplements
❌ Starving Yourself or Calorie Counting
❌ Long Gym Sessions

Offer 1: 10 Week Health Coaching

📌 1 x 90 minute detailed onboarding (After completion of in depth questionnaire)
📌 9 x 30 minute weekly check ins
📌 Ongoing support (6 AM - 6 PM GMT+10, Brisbane time)
📌 Bloodwork analysis (if provided)

Over 10 weeks, we’ll focus on the core health fundamentals that allow you to effortlessly take control of your health:

🌞 Circadian Biology: The cornerstone of health
🥩 Nutrition: Nutrient-dense eating without calorie counting
💤 Sleep: Master deep, restorative sleep
🏋️‍♂️ Movement & Training: Build strength & functional fitness
🏡 Environment: Reduce hidden toxins & optimise surroundings
🔥 Mindset: Build resilience & motivation for lasting change

* I walk the talk, this is how I live and I know what works
** I have 5 spots left for February

💰 399,999 Sats (0.00399999 ₿)

Offer 2: 60-Minute Health Consult

📌 Quick rundown on what you need to focus on (Circadian Biology, Nutrition, Sleep, Training, Environment, or Mindset)
📌 Honest advice: if I can’t help, I’ll tell you upfront.
📌 Bloodwork feedback

💰 59,999 Sats (0.00059999 ₿)

I’ve helped 20+ clients in just 3 months achieve real, measurable results.
📉 Weight: ↓ 16 lbs (8 kg) | 218 lbs (99 kg) → 202 lbs (91 kg)
📉 Blood Pressure: ↓ 14/6 mmHg | 141/82 → 127/76
📉 HbA1c: ↓ 1.4% (15 mmol/mol) | 7.7% (60) → 6.3% (45)
📉 Triglycerides: ↓ 51% | 2.7 mmol/L (239 mg/dL) → 1.3 mmol/L (115 mg/dL)
📉 Triglycerides/HDL Ratio: ↓ 57% | 6.5 (2.8) → 2.8 (1.2)
📉 GGT (Liver Health): ↓ 31 units/L | 66 → 35
💊 Deprescribing: 50% of clients on meds stopped 1+ medication

My experience
→ Qualified Primal Health Coach: 2 years
→ Qualified Pharmacist: 14 years working in General Practice & Hospital - I know both sides of healthcare and now helping people to naturally reclaim their health

About me
→ 36-year-old husband & father of a 1-year-old
→ Irish, now living in Sunshine Coast, Australia
→ Eat mostly Meat, Fish, Seafood, Eggs, Offal & Dairy, with some Vegetables, Fruit, Nuts, Seeds, Sourdough, Rice, & Chocolate
→ Only supplement with Electrolytes & Whey Protein occasionally
→ Train 2-3x per week (max 90 min), 8,000 steps/day, sprint work
→ Previously played Gaelic & Soccer | Manchester United & Tyrone GAA

💰 Pay me on here
🤝 Zap back guarantee: If you’re not satisfied after 10 weeks, I’ll zap you back!

DM me if interested

Or book a call here www.calendly.com/hello-chrispatrick/30min

Website/Testimonials

www.chrispatrick.coach

Yes check calendly link

2025-02-04T02:03:24Z

In reply to nevent1q…jnkm
_________________________

Yes check calendly link

Zapped

2025-02-04T02:01:59Z

In reply to nevent1q…2700
_________________________

Zapped

⚡ Giveaway 2,000 sats for the next 15 reposts, 500 for the next ...

2025-02-04T01:59:12Z

⚡ Giveaway 2,000 sats for the next 15 reposts, 500 for the next 20!

Offering my health coaching services via Nostr

I’ve helped men and women of all ages, from a 37-year-old father of 2 to my 83-year-old aunt, to sustainably and permanently:

✅ Lose Weight
✅ Reverse Pre and Type 2 Diabetes
✅ Reverse Fatty Liver
✅ Reduce Blood Pressure
✅ Optimise Sleep
✅ Build Muscle and Get Fitter
✅ Live With Energy

Without:
❌ Weight Loss Injections or Medications
❌ Expensive Supplements
❌ Starving Yourself or Calorie Counting
❌ Long Gym Sessions

Offer 1: 10 Week Health Coaching

📌 1 x 90 minute detailed onboarding (After completion of in depth questionnaire)
📌 9 x 30 minute weekly check ins
📌 Ongoing support (6 AM - 6 PM GMT+10, Brisbane time)
📌 Bloodwork analysis (if provided)

Over 10 weeks, we’ll focus on the core health fundamentals that allow you to effortlessly take control of your health:

🌞 Circadian Biology: The cornerstone of health
🥩 Nutrition: Nutrient-dense eating without calorie counting
💤 Sleep: Master deep, restorative sleep
🏋️‍♂️ Movement & Training: Build strength & functional fitness
🏡 Environment: Reduce hidden toxins & optimise surroundings
🔥 Mindset: Build resilience & motivation for lasting change

* I walk the talk, this is how I live and I know what works
** I have 5 spots left for February

💰 399,999 Sats (0.00399999 ₿)

Offer 2: 60-Minute Health Consult

📌 Quick rundown on what you need to focus on (Circadian Biology, Nutrition, Sleep, Training, Environment, or Mindset)
📌 Honest advice: if I can’t help, I’ll tell you upfront.
📌 Bloodwork feedback

💰 59,999 Sats (0.00059999 ₿)

I’ve helped 20+ clients in just 3 months achieve real, measurable results.
📉 Weight: ↓ 16 lbs (8 kg) | 218 lbs (99 kg) → 202 lbs (91 kg)
📉 Blood Pressure: ↓ 14/6 mmHg | 141/82 → 127/76
📉 HbA1c: ↓ 1.4% (15 mmol/mol) | 7.7% (60) → 6.3% (45)
📉 Triglycerides: ↓ 51% | 2.7 mmol/L (239 mg/dL) → 1.3 mmol/L (115 mg/dL)
📉 Triglycerides/HDL Ratio: ↓ 57% | 6.5 (2.8) → 2.8 (1.2)
📉 GGT (Liver Health): ↓ 31 units/L | 66 → 35
💊 Deprescribing: 50% of clients on meds stopped 1+ medication

My experience
→ Qualified Primal Health Coach: 2 years
→ Qualified Pharmacist: 14 years working in General Practice & Hospital - I know both sides of healthcare and now helping people to naturally reclaim their health

About me
→ 36-year-old husband & father of a 1-year-old
→ Irish, now living in Sunshine Coast, Australia
→ Eat mostly Meat, Fish, Seafood, Eggs, Offal & Dairy, with some Vegetables, Fruit, Nuts, Seeds, Sourdough, Rice, & Chocolate
→ Only supplement with Electrolytes & Whey Protein occasionally
→ Train 2-3x per week (max 90 min), 8,000 steps/day, sprint work
→ Previously played Gaelic & Soccer | Manchester United & Tyrone GAA

💰 Pay me on here
🤝 Zap back guarantee: If you’re not satisfied after 10 weeks, I’ll zap you back!

DM me if interested

Or book a call here www.calendly.com/hello-chrispatrick/30min

Website/Testimonials

www.chrispatrick.coach

New read out. '60 minutes a week to build muscle, burn fat, ...

2025-02-03T23:34:34Z

New read out.

'60 minutes a week to build muscle, burn fat, and live longer'

In this edition, I’m going to show you:

→ Why resistance training is essential for health
→ How to build muscle in minimal time
→ The key to growth → Progressive overload

4 minutes of your time required. Enjoy.

quoting
naddr1qv…c33r

Most people think that building muscle is out of reach.

What if I told you 'You can get all your exercise done in just 60 minutes a week', if you train efficiently.

With just two 30-minute sessions, you can build muscle, improve metabolic health, and transform your physique.

What is resistance training?

Resistance training, also known as strength training, involves working against an external force to improve muscle strength, endurance, and size. This can be done using:

→ Free weights (barbells, dumbbells, kettlebells)

→ Weight machines

→ Resistance bands

→ Bodyweight exercises

Strength training isn’t just about aesthetics, it’s essential for long-term health and metabolic function.

Why it’s essential for metabolic and overall health

Muscle is metabolically active tissue. The more muscle you have, the more energy your body burns at rest, albeit a quite small amount.

→ Maintains and builds muscle: Muscle mass is critical as you age, reducing the risk of fractures and falls.

→ Boosts metabolism: While the increase is small, more muscle means a higher resting energy expenditure, creating a large sink for energy stores.

→ Hormone & energy optimisation: It lowers inflammation, reduces visceral fat (not good), and helps muscles use sugar and fat more efficiently, restoring Leptin & Insulin sensitivity.

→ Mitochondrial function: Increases mitochondrial number, efficiency, which improves energy production and reduces oxidative stress.

How to build muscle in minimal time

You can build muscle with just two 30-minute sessions a week.

Yes, really.

One or two full-body sessions, hitting all major muscle groups, is enough if done properly.

It all comes from this paper.

"We recommend that appreciably the same muscular strength and endurance adaptations can be attained by performing a single set of ~8-12 repetitions to momentary muscular failure, at a repetition duration that maintains muscular tension throughout the entire range of motion, for most major muscle groups once or twice each week. All resistance types (e.g. free-weights, resistance machines, bodyweight, etc.) show potential for increases in strength, with no significant difference between them, although resistance machines appear to pose a lower risk of injury."

It doesn’t matter if you use free weights, machines, or bodyweight exercises.

For what its worth, I think using weights is easier.

What matters is how you train.

You don’t need heavy weights to build muscle, just focus on maintaining tension throughout each movement.

→ Slow, controlled reps: Move 5 seconds up, 5 seconds down without using momentum.

→ High effort, low volume: One set to momentary failure is enough per muscle group.

→ Minimal rest: Keep rest periods short to maximise growth hormone and testosterone release.

→ Allow recovery: Train hard, then rest 1–2 days between sessions for optimal muscle growth. Do not get tempted to over train.

Initially this will take a bit of figuring out with regard to what weight works for you.

The key to growth → Progressive overload

In the first few weeks you will build muscle easily, but will eventually plateau. You then must progressively challenge your body. Here’s what to do:

→ Increase the reps first.

→ Then increase weight by 5-10%.

→ For bodyweight training: Add reps, use a weighted vest, or move to harder variations (e.g., push-ups → weighted push-ups → ring push-ups).

Real life examples

Dr Ted Naiman is 50 and uses a simple bodyweight routine going to failure on each movement a few times a week.

His routine → Pull Ups/Push Ups/L-Sits/Handstand Push Ups/Pistol Squats/Supermans

P.D Mangan is 70 and trains full body twice a week, using weights.

His routine → Deadlifts/Chin Ups/Seated row/Lateral Raise/Overhead Press/Chest Press/Dips/Barbell Shrug/Hammer Curl/Leg Press/Sprint Cycle 20 Secs.

Simplicity is beautiful.

You don’t need time consuming regimes.

Two short, intense sessions a week are enough.

Keep your reps slow and controlled.

Rest 1–2 days between sessions for muscle growth and recovery.

Once you hit a plateau focus on progressive overload.

Stick with it, consistency beats perfection every time.

With the right approach, 60 minutes a week is all you need to build muscle, lose fat, and live longer, while leaving time for the rest of your life.

-Chris

If you want a simple routine to fit effortlessly into your life.

Book a free call here: https://calendly.com/hello-chrispatrick

Follow me on Nostr: https://primal.net/chrispatrick or npub124uatsq6pv74trzwvt34y4sx2z0uflhse7tkrv0pl69e8kcsfhkse30zsu

https://highlighter.com/a/naddr1qvzqqqr4gupzq4te6hqp5zea2kxyuchr2ftqv5ylcnl0pnuhvxc7rl5tj0d3qn0dqy88wumn8ghj7mn0wvhxcmmv9uqpsd3s94kkjmn4w3jhxttp94mk2ett94kk7dm8x3mqcch5qc

My point was more Democrats have flipped 180 in their defence of ...

2025-02-01T19:59:45Z

In reply to nevent1q…nfyy
_________________________

My point was more Democrats have flipped 180 in their defence of big pharma.

Last time I looked at the stats Republicans were indeed big receivers of big pharma dollars.

Wild how pro big pharma Democrat senators are

2025-02-01T09:45:22Z

In reply to nevent1q…2643
_________________________

Wild how pro big pharma Democrat senators are

Low Time Preference Health Month 1. Walking #LTPH (Ignore first ...

2025-01-31T22:26:54Z

Low Time Preference Health Month

1. Walking

#LTPH

(Ignore first low quality video - need delete button)

Organic Grass Fed Beef Patties and Greek Salad. Simple is best. ...

2025-01-30T08:29:03Z

Organic Grass Fed Beef Patties and Greek Salad.

Simple is best.

Recipe
1. Cook patties on bbq
2. Add Tomatoes, Cucumber, Red Onion & Olives to a bowl. (Could add Feta & Oregano but didn't have any)
3. Serve

#Foodstr

Do you have any instructions on how to set this up?

2025-01-30T01:30:06Z

In reply to nevent1q…6cwv
_________________________

Do you have any instructions on how to set this up?

Out of control. AI people need to go outdoors.

2025-01-29T04:50:24Z

In reply to nevent1q…nq87
_________________________

Out of control. AI people need to go outdoors.

New read out. The role of a Health Coach: Guiding you to your own ...

2025-01-27T19:51:10Z

New read out.

The role of a Health Coach: Guiding you to your own answers

In this edition, I’m going to show you:

→ Why health isn’t one-size-fits-all.
→ How a coach helps you cut through the noise of diets, trends, and quick fixes.
→ The process of exploring, reflecting, and building your way to lasting change.

3 minutes of your time required. Enjoy.

quoting
naddr1qv…zgdl

"Chris, what do you tell your clients to do?"

This is a question I get asked regularly, and the answer is not simple.

The truth is, every person’s health journey is unique.

There are no 'one size fits all' solutions, no rigid plans that guarantee results for everyone.

That’s why, as a health coach, my role isn’t to hand out answers or impose rules. It’s to guide you toward uncovering your own.

<img src="https://blossom.primal.net/2dfd9311baf7a4b9ece22eb481bb5cf7ac2c86d664ab596c232426a3fa4203db.webp">

Bruce Lee on being a teacher.

Your health, your truth

Bruce Lee was right, you already hold the answers to your health challenges.

Your body is constantly giving you signals about what works and what doesn’t.

My role is to help you listen to those signals to cut through the noise of diets, trends, and quick fixes.

Together we focus on what aligns with your unique biology and lifestyle.

This isn’t about creating a rigid plan or forcing you into a pre-made program.

It’s about asking the right questions, giving you tools to explore, and helping you build the confidence to make decisions that work for you.

Health is deeply personal, and lasting change comes from understanding yourself.

<img src="https://blossom.primal.net/dc5716d142f45e30573e24cce65e006f0ad7c1fb4f311e6df1faaafada02d514.jpg">

Rigid oatmeal diet plan.

A coach who adapts to you

One of the most important aspects of my approach is meeting you where you are.

Your life, your habits, and your why are the foundation.

Together, we adapt strategies to fit your needs.

Health coaching isn’t about me telling you what to do.

It’s about empowering you to take ownership of your journey.

Sometimes that means learning to tune out the latest biohacking tool or Instagram diet trend, I'm looking at you 'Oatmeal diet for weight loss'.

Sometimes it means starting small, with manageable steps that build momentum.

Whatever it looks like, my focus is on helping you create sustainable habits that work for life, not just for the next few weeks.

<img src="https://blossom.primal.net/a11c0b588ea7ed2d9929e6e39d575f6acced91d7801067bb753a7b01d6c7a1f6.webp">

Health information overload.

Protecting you from the noise

The world of health advice is noisy.

There’s always a new diet, a miracle supplement, or a "hack" promising results.

But more information doesn’t always mean better decisions, it often leads to overwhelm.

My role as your coach is to help you tune out the noise.

Together, we’ll focus on the basics that always work:

Sunlight

Circadian alignment

Eating real nutrient dense local and seasonal food

Moving regularly

Targeted training

Sleeping well

Dealing with stress in the right way

You don’t need the latest trends, you need a clear path that’s grounded in what’s proven and tailored to you.

Exploring, not imposing

The beauty of health coaching is that it’s not about giving you a checklist or medical guideline telling you "do this, not that."

It’s about exploration. What makes you feel your best? What habits energise you? What changes feel sustainable?

Together, we experiment, reflect, and adjust.

This process isn’t about finding the "right" way, it’s about finding your way.

I’m here to guide, support, and challenge you, but ultimately, the answers come from within.

As a coach, I see your potential even when you don’t. My job is to help you see it too.

Health isn’t a destination, it’s a journey. And the most powerful changes happen when you take ownership of that journey.

You already hold the answers. I just help you uncover them.

- Chris

If you're ready to explore your potential, let’s talk.

Click https://calendly.com/hello-chrispatrick to book a free discovery call with me.

https://highlighter.com/a/naddr1qvzqqqr4gupzq4te6hqp5zea2kxyuchr2ftqv5ylcnl0pnuhvxc7rl5tj0d3qn0dqythwumn8ghj7un9d3shjtnswf5k6ctv9ehx2ap0qqs4g6r994ex7mr994hkvttp945x2ctvw35z6cm0v93ksttcw3mhje3kmhcwjz

Good vibes?

2025-01-26T03:48:10Z

In reply to nevent1q…6zep
_________________________

Good vibes?

Helping others to better health.

2025-01-25T20:02:28Z

In reply to nevent1q…huww
_________________________

Helping others to better health.

Low Time Preference Health month is in February. For the whole ...

2025-01-24T01:53:41Z

Low Time Preference Health month is in February.

For the whole month I will be posting low time preference activities and why should do them.

Join me.

quoting
note164z…s49f
Low Time Preference Health

Inspired by saifedean (npub1gdu…6nak)

The practice of prioritising long term wellbeing by consistently making choices that benefit future health over immediate gratification or convenience.

Stairs > Lift
Sunset & chill > Netlfix & chill
Self iteration > Trust the experts
Bed Early > 1 more episode
Live awesome > Don't die
Nutrient dense food > Industrial slop
Solar callus maxgulhanemd (npub19yj…unad)> SPF50
Blue light blockers > Blue light toxicity
Weston Price > Nutrition science
Walking 10k steps > Sitting 8 hours
Wired headphones > Airpods
Home cooking > Fast food
Nature > Doom scrolling
Grass fed > Grain fed
daylightco (npub1a00…9q3h) > Big Tech
Grounding shoes > Air Jordans
Carrying groceries > Delivery apps
Think like Inuit > World is against you
Pasture raised > Caged
8 hours sleep > Sleep when your dead
Small scale organic > Glyphosate
The basics > Latest supplement stack
Leptin sensitivity > Ozempic
N = 1 > Show me the study
Early morning sunlight > Breakfast TV
Serotonin > Dopamine
Long term love > Sleeping around
Animal based > Food pyramid
One tap zap ze_rusty (npub16gu…ulsy) > Connected
Silence > Stimulation
Do hard things > This is hard
Shade > Indoors
Wild caught > Industrial operation
Green living > Concrete living
Meeting friends > Arguing with Jeff4710785
Airplane mode > Notifications
Consistency > Motivation
Bright days dark nights > Dark days bright nights
I am in control > Algorithm controls me
Saving in Bitcoin > Playing fiat games
LTPH > MAHA

Choose wisely

Erik schooled you good here 😂

2025-01-23T20:58:08Z

In reply to nevent1q…zzua
_________________________

Erik schooled you good here 😂

Nostr is essential for health information. Uncensored, I can ...

2025-01-23T05:22:41Z

Nostr is essential for health information.

Uncensored, I can openly tell you:

Sunlight is good for you.
Red meat is good for you.
Eggs are good for you.
Grounding is good for you.
Sunbathing is good for you.
Ultra-processed foods cause metabolic dysfunction.
Vaccines might have detrimental effects.
Liver is good for you.
Energy saving bulbs are not good for you.
Big Tech isn't interested in your health.
Big pharma isn't interested in curing people.
A plant based diet must include animal foods/seafood.
Glyphosate is not good for you.
Wifi, Cell Phones and Bluetooth are not safe.
LDL Cholesterol isn't the main driver of heart disease.
Seed oils are bad for you.
Experts are not always right.

You are doing well. See your points. Most people go house car ...

2025-01-23T04:58:42Z

In reply to nevent1q…wa34
_________________________

You are doing well.

See your points.

Most people go house car work car house repeat. Health would be much better doing what you do.

Need to purchase

2025-01-23T04:45:06Z

In reply to nevent1q…5y2q
_________________________

Need to purchase

Agree, its certainly not easy to avoid but I believe we can ...

2025-01-23T03:57:24Z

In reply to nevent1q…yrlf
_________________________

Agree, its certainly not easy to avoid but I believe we can mitigate against it.

Walking commutes, Breaks = Outdoor breaks, Every hour walk

I worked a 9 to 5 for 12+ years and this was hard but certainly doable.

Agree, it’s definitely not easy to avoid, but I believe we can ...

2025-01-23T03:57:00Z

In reply to nevent1q…ts2y
_________________________

Agree, it’s definitely not easy to avoid, but I believe we can mitigate it.

Walking commute, taking outdoor breaks, and walking for a few minutes every hour.

I worked a 9-to-5 for over 16 years, and while it was challenging, small changes like these were absolutely doable and had a huge impact.

Sitting for 8 hours straight under artificial light is one of the ...

2025-01-23T03:05:36Z

Sitting for 8 hours straight under artificial light is one of the most detrimental habits for your health.

I think this would be pretty cool if it worked. I like Nostr ...

2025-01-23T02:10:12Z

In reply to nevent1q…j7k4
_________________________

I think this would be pretty cool if it worked.

I like Nostr original content but some good content on the other bird app too.

Can I upload a pdf on here for someone to download and I get ...

2025-01-23T01:51:42Z

In reply to nevent1q…czs8
_________________________

Can I upload a pdf on here for someone to download and I get their email in return?

This has been my dad's exercise routine since he retired 20 ...

2025-01-23T01:44:20Z

In reply to nevent1q…d3he
_________________________

This has been my dad's exercise routine since he retired 20 years ago.

He is 78 but looks 20 years younger.

It's a good question. We're getting more Melanoma than ...

2025-01-23T01:42:00Z

In reply to nevent1q…upuw
_________________________

It's a good question.

We're getting more Melanoma than ever before but spending the most time indoors and using the most sunscreen in history.

Data from Australia below.

Lack of sunshine and misaligned circadian rhythm is my guess.

https://m.primal.net/NvLY.jpg

2025-01-23T01:36:15Z

In reply to nevent1q…k20l
_________________________

this is what I see https://m.primal.net/NvfB.jpg

2025-01-23T01:35:15Z

In reply to nevent1q…23fw
_________________________

this is what I see

I used to live in Ireland so not much direct sunlight but still ...

2025-01-23T01:33:16Z

In reply to nevent1q…xu0l
_________________________

I used to live in Ireland so not much direct sunlight but still felt great getting outside as much as possible in winter & summer.

The Internet is great and all but nothing beats connecting in ...

2025-01-23T01:30:51Z

In reply to nevent1q…cav4
_________________________

The Internet is great and all but nothing beats connecting in real life 🤝

Love a good sandwich. Must be sourdough though.

2025-01-23T01:25:54Z

In reply to nevent1q…zx54
_________________________

Love a good sandwich.

Must be sourdough though.

Recipe please and thank you.

2025-01-23T01:24:58Z

In reply to nevent1q…h9ur
_________________________

Recipe please and thank you.

MAHA failing already. Dr. Kruse hunch was right.

2025-01-23T01:23:53Z

In reply to nevent1q…lt9f
_________________________

MAHA failing already.

Dr. Kruse hunch was right.